CrossFit Open
Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves and shine on a global stage. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a blast. Talk with your coach to make a game plan today, and check out the leaderboard every week of the Open to see how you and your box stack up against over 13,000 other affiliates around the world.
To register, go to games.crossfit.com or click below and fill out your profile. Choose your path (Rx’d, scaled, foundations, or adaptive) and get ready to move, improve, and make memories on Feb. 24. Signing up for the Open could be your first step toward better health or one more step on a well-worn path to fitness and peak performance.
Wherever you are in your fitness journey, registering will open the door to a wide world of excitement and opportunity.
MONDAY, FEB 21
Please note there is a modified schedule today: classes at 8:30am and 12pm, open gym 9:30am – 12pm.
METCON
5 rounds:
5 wall walk
12 DB box step-up (50/35)
20/16 cal assault bike
TUESDAY, FEB 22
STRENGTH
EMOM 10:
Squat clean + front squat (1+1) @ 60% of 1RM front squat
Barbell comes from the floor. All 10 sets should be done at the same weight, so warm up to your working weight prior to beginning the EMOM. The focus is on speedy squats, not super heavy weight so don’t exceed the percentage.
METCON
AMRAP 12:
8 chest-to-bar pull-up
10 squat clean (115/80)
200m run
WEDNESDAY, FEB 23
METCON
EMOM 24:
1 – 1 deadlift @ ~80%
2 – 10 burpee box jump-over (24/20)
3 – 50 double-under
4 – Rest
THURSDAY, FEB 24
METCON
5 rounds, for total distance:
0:50 row, 0:10 rest
0:40 row, 0:20 rest
0:30 row, 0:30 rest
0:20 row, 0:40 rest
0:10 row, 0:50 rest
Each work/rest interval is one minute, so the workout flows like an EMOM for 25 total minutes. You can set up your machine with the custom intervals if you know what you are doing, or just use a running clock. Score is total meters rowed.
Rowing in considered Rx for this workout, but obviously other machines can be used if needed due to class size.
Workout courtesy of CrossFit.com. Compare to 12/29/20.
FRIDAY, FEB 25
Open Workout 22.1
Our workout of the day will be CrossFit Open workout 22.1. That will be released at 12pm on Thursday 2/24 and the Friday workout will be updated accordingly.
Don’t forget, Friday Night lights begins is tonight! There are no evening classes, instead we will tackle 22.1 in heats beginning at 4pm (gym opens at 3pm).
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2022/22.1